We are all feeling the impact of COVID-19 The unknown can be terrifying. Feeling like things are out of control, can leave us feeling powerless. I urge everyone to practice focusing on what they can control. Start by taking a deep breath.
As a society
· Educate: focusing on the facts, from reliable sources (such as the World Health Organization - https://www.who.int/emergencies/diseases/novel-coronavirus-2019/events-as-they-happen). Stay away – or better yet: take a break from social media. Exaggerations cause panic. Don’t spread panic.
· Show empathy and caring for those around you when you are out.
· Wash your hands, regularly, effectively, as soon as you enter any building. Wash for at least 20 seconds, and scrub!
· If you are sick, minimize your exposure to others to avoid spreading illness. Although many young and healthy people will not experience the more severe symptoms of the disease, do your part for friends and neighbours by social distancing. You could become a vector of the virus and spread to those that are elderly, immune-compromised, or pregnant. If you are ill in any way and you spread this to others, they can become more susceptible. Be smart and limit social gathers and practice social distancing as much as possible.
· Be mindful of your hygiene practices Greet with a wave rather than a handshake
· Stay connected to loved ones and to the community – if you’re out buying groceries, buy local and support your small businesses! Buy coffee from a local shop, bread from your bakery.
As an individual, there is so much you can do, to both minimize your exposure and boost your immune system
· Clean your cellphone and surfaces you touch regularly
· Avoid touching your face
· Boost your immune system: berries, vegetables and fruit in every colour - contain lots of vitamins and minerals that our immune systems need
· Reduce sugar and alcohol intake
· Garlic, rosemary, oregano – these all have antiviral properties. Use them in cooking, make some tea, consume them regularly.
· Bone broth – helps to heal the gut, provides the body with nutrients that our immune system needs. Make some bone broth, using organic bones, and lots of garlic and vegetables! (Recipe below)
· Practice stress-reduction: practice yoga at home, mediate for 5 minutes daily. Increased stress can make us more susceptible to illness, as stress can lower the function of our immune system
· Sleep – our bodies need adequate sleep to properly respond to stress, and for our immune systems to work optimally. Aim for 7+ hours of sleep
· Breathe
If you have been in contact with someone with the corona virus; if you think you might have corona virus – call Telehealth: 1-866-797-0000 or Hamilton Public Health COVID-19 hotline at 905-546-2424 ext 7970
As a healthcare practitioner, I will continue to keep my clinic space clean and a safe space for healing, working to prevent the spread of COVID-19. Hygiene is and always will be a solid and constant practice of mine. My goal is always to keep you safe, healthy, and informed.
Bone Broth:
Ingredients:
· 2 lbs bones from a healthy source – organic, free-range if possible
· 2 chicken feet (optional) (I buy mine from Nature’s Emporium)
· 1 L water
· 2 stalks of celery
· 2 tbsp apple cider vinegar
· 2 onion
· 2 carrots
· 1 head garlic (peeled)
· 1 bunch parsley (optional)
· 1 tbsp salt (optional)
· 1 tsp peppercorns (optional)
· 1 piece ginger (2 inches) (optional)
· 2 pieces fresh turmeric root (optional)
· herbs and spices to taste (optional)
Directions:
1. Bones: you can either buy bones to make bone broth, or buy meat and save the bones (for example, buying an organic chicken, chicken legs, cooking and keeping the bones for soup). If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. Place them in a roasting pan and roast for 30 minutes at 350°F.
2. Place the bones in a large crock pot or stock pot
3. Pour cold water and the vinegar over the bones. Let sit for 20-30 minutes in the cold water. The acid helps make the nutrients in the bones more available.
4. Rough chop and add the onion, carrots, and celery to the pot. Peel garlic and add.
5. Add any salt, pepper, spices, or herbs, if using.
6. Stock pot: bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done. Crock pot: turn heat to low.
7. Cook for 10+ hours
8. If you are using bones that are not free-range or organic: while cooking, fat will rise to the top while cooking. Remove this with a spoon and continue cooking.
9. During the last 30 minutes, add more garlic and parsley, if using.
10. Remove from heat and let cool. Strain to remove all the bits of bone and vegetable.
11. Store in glass jars, or freeze in ice cube trays and use whenever you’re cooking: stir fries, rice, quinoa, or use as a base in any recipe. You can also consume on its own daily: drink ½ cup daily.